Snack Options

Meal Plan Calorie Level		Calories per Snack in Daily Meal Plan		# snack servings
1300		100-200		1-2 servings
1600		150-250		1 1/2 - 2 1/2 servings
1900		200-300		2-3 servings
2200		200-300		2-3 servings

Please note that you may need to double or triple the ingredients for a snack listed in this guide to get the right amount of calories for your particular calorie meal plan.

1. Tomato Salad and Low-Fat Cheese (100 Calories)
2 tomatoes, diced
1 clove garlic, minced
2/3 teaspoon olive oil
1 teaspoon fresh basil leaves, chopped
1 oz. fat-free or "light" cheese
Balsamic vinegar to taste
Combine all ingredients and mix well.


2. Waldorf Salad (100 Calories)
1 cup celery, sliced
1/4 apple, diced
1 teaspoon "light" mayonnaise
1-1/2 pecan halves, crushed
1 oz. fat-free or "light" cheese
Combine celery, apple, mayonnaise and pecans. Mix well. Enjoy cheese on the side.


3. Chips and Salsa (100 Calories)
1/3 oz. baked tortilla chips (about 5 chips)
1 tablespoon salsa
1 oz. fat-free or "light" cheese
2 tablespoons avocado, diced
Spread cheese over chips.
Microwave briefly until cheese melts.
Top with salsa and avocado.


4. Berries, Low-Fat Cottage Cheese and Nuts (100 Calories)
1/2 cup blueberries or
1 cup strawberries
1/4 cup low-fat cottage cheese
2 tsp slivered almonds
Combine all ingredients together and enjoy.


5. Tuna Salad, Cracker and Cucumber Slices (100 Calories)
1 oz. tuna in spring water, drained
1 green olive, sliced
1 teaspoon "regular" mayonnaise
Mix above ingredients well.
1 whole grain cracker
1/2 medium cucumber, sliced
Eat tuna salad with cracker and cucumber slices.


6. Applesauce and Low-Fat Cheese and Nuts (100 Calories)
1/3 cup unsweetened applesauce
1 oz. fat-free or "light" cheese
6 peanuts


7. Spinach Salad (100 Calories)
1 hard-boiled egg white, (no yolk) sliced
1 spinach salad**
2/3 teaspoon olive oil
Balsamic vinegar to taste
**See recipe for garden spinach salad


8. Cottage Cheese, Fruit and Nuts (100 Calories)
1/4 cup of low-fat cottage cheese
1/4 cup canned "light" fruit
2 macadamia nuts or 3 almonds


9. Mini-Pita Pizza (100 Calories)
1/4 of 6-inch pita pocket topped with:
1 tablespoon tomato sauce
2/3 teaspoon olive oil
1 oz. fat-free or light mozzarella cheese


10. 1% or 2% Milk (100 Calories)
6 oz. 1% or 2% milk

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11. Crabmeat Salad Sandwiches (100 Calories)
1-1/2 oz. of crabmeat
2 teaspoons light mayonnaise
1/4 of 6-inch pita pocket, cut into triangles


12. Veggies and Dip (100 Calories)
Mix 4 oz. of light-firm or extra-firm tofu with:
2/3 teaspoon olive oil, add
1 tsp of onion soup mix
1 green pepper, sliced, for dipping


13. Cottage Cheese, Tomato and Avocado (100 Calories)
1/4 cup low-fat cottage cheese
2 tomatoes, sliced
2 slices avocado


14. Chef Salad Snack (100 Calories)
1-1/2 oz. lean deli-style turkey or deli-style ham
1 garden salad (see garden/spinach salad recipe)
1/3 teaspoon olive oil and
2/3 teaspoon balsamic vinegar dressing for the salad


15. Taco Salad (100 Calories)
1-1/2 oz. ground turkey cooked with a small amount of cooking spray and a small amount of taco seasoning
1 tablespoon salsa
1 garden salad (see garden/spinach salad recipe)
2 slices avocado
Assemble tossed salad, top salad with cooked ground turkey, salsa and avocado.


16. Ham, Fruit and Nuts (100 Calories)
4 slices lean deli ham
1/2 apple
2 macadamia nuts


17. Cheese, Grapes and Nuts (100 Calories)
1 oz. fat-free or light mozzarella string cheese
1/3 cup grapes
6 peanuts


18. Skim Milk and Nuts (100 Calories)
6 oz. skim milk
2 macadamia nuts or 3 almonds or
6 peanuts


19. Wine, Cheese and Olives (100 Calories)
4 oz. glass of wine
1 oz. fat-free or light cheese
6 olives


20. Hot Dog (100 Calories)
1/2 soy hot dog
1/2 6-inch tortilla (use like a bun)
2 tablespoons guacamole

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